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Baby led feeding foods


Ultimate Guide to Baby Led Weaning (and Best First Foods)

Learn the basics of how to do the feeding approach known as “baby led weaning” and the best first foods for baby to make starting solids easy and fun. Plus: Learn why it’s perfectly okay to use a combined approach of blw and purees.

Baby Led Weaning

The feeding approach known as “baby led weaning” or “BLW” for short, is a style of feeding infants that allows them to feed themselves right from the start. The food is offered in thick finger-size pieces and is soft and easily squishable between your fingers. This way, the food is both easy to hold but has a low risk of choking.

TIP: This method became popular about a decade ago after the publication of the Baby Led Weaning: The Essential Guide to Introducing Solid Food by UK author Gill Rapley.

BLW Baby

One of the many reasons that people are starting to opt for this style of feeding more and more is simply that it’s easy. In many cases, you can modify foods you’re already making to share with your baby and there’s not always a lot of separate cooking involved. It also allows a baby to have control over what goes into their mouths, which sets a good precedent for letting them eat intuitively from the start.

What age should I start baby led weaning?

According to the American Academy of Pediatrics, a baby is ready to start solids with baby led weaning when:

  • They’ve doubled their birth weight (at least).
  • They can hold their head up well and are starting to sit up unsupported.
  • They show signs of being interested in food (watching you eat, reaching for food when you’re eating, etc).
  • When you feed them, they are able to move the food around in their mouths—rather than spit it right out.

TIP: Look for a highchair that allows a baby to sit up relatively straight so they can have good posture and better control over their arms and hands.

How to Start Baby Led Weaning

The first time you offer solids is such a fun milestone, so you’ll be ready once you follow these simple steps.

  • Make sure baby has hit the milestones listed above to let you know that he’s ready to start.
  • Get the highchair ready and adjust the straps and foot rest as needed.
  • Plan to introduce water when you start solids. I recommend a trainer cup.
  • Choose one food to start with and plan to offer only one food at a time.
  • Stop when baby starts to fuss, turns his head away, or shows any other signs of not wanting to continue. It’s usually fairly obvious when they are done!

TIP: If you start offering solids and baby just doesn’t seem interested at all, it’s okay. Take a break for a few days or a few weeks and start again. Each kiddo has their own unique timeline.

Best Tips for Starting BLW

Here are a few more tips to consider and review before you get started.

  • Understand the gag reflex. Gagging is different than choking though and is most often a sign that baby is learning to move food around in their mouths—and to get it out of their mouths, which is a skill you want them to have!
  • Brush up on the basics of how to know when baby is ready to start solids. (Go back to the top of this post for the signs to look for.)
  • Set them up for success with a highchair that allows them to sit up straight and has foot support.
  • Sit with them as you offer food.
  • Check your own expectations of what will happen and simply allow your baby to take the lead.
  • Start with one new food a day or every few days.
  • Vary the textures of foods you offer to start exposing baby to many right from the start.
  • Offer water in a sippy cup or small open cup.

TIP: Remember that breastmilk or formula will continue to satisfy baby’s hunger for the first few months of eating solids. Do not expect solids to replace milk feedings at this age.

First Foods for Baby

Starting solids with baby led weaning or purees are both perfectly acceptable ways to introduce a baby to solid foods—but the topic can get so heated! There’s a lot of pressure to do it the “right” way and I’m here to say that there isn’t one. You 100% can do one or the other, or combine the two to make it work for your family. It’s all good!

Remember, the goal with first foods for baby is that they’re introduced to flavors, nutrients, and foods they can easily eat or suck on. It should be an enjoyable milestone for all involved. 

TIP: It’s a good idea to get into the habit of offering an iron-rich food since iron stores in babies start to run out around 6 months and they’ll need to start ingesting it in their food.

Best First Foods for Baby Led Weaning

Here are some of our favorite first foods to offer baby led weaning style. You want foods to be finger sized so they are large enough that baby can’t force the whole piece into their mouth, and a shape that’s easy for a 6 month old to hold with their chubby little hands. These are some of our favorites.

  • Roasted sweet potato wedges
  • Roasted apple wedges, skin on to help them hold together
  • Roasted or steamed broccoli florets (big enough for baby to hold)
  • Melon slices
  • Thick mango slice
  • Banana with some of the peel still on
  • Toast sticks with mashed avocado
  • Avocado spears (make sure the avocado is ripe and soft)
  • Lamb or beef, on the bone or a large piece for baby to suck on
  • Dark meat chicken, on the bone or a large piece for baby to suck on.

TIP: The foods should generally be soft enough to squish between your fingers with the exception of the large pieces of meat. If baby gnaws a piece down into a smaller piece, replace it with a larger one to avoid her putting a chunk of food into her mouth.

Baby Led Weaning Banana

To serve a banana to a baby, wash it well, then slice it in half. Cut off an inch or two of the peel, but leave the rest of the peel on so it’s not slippery for baby to hold. They’ll suck on the top part like a little popsicle! You can also help them hold the banana if needed.

Foods to Avoid Serving While Doing BLW

You want any foods you offer to a baby while doing baby led weaning to be soft enough to squish between your fingers and safe for them to eat and digest. Plan to avoid:

  • Anything hard, sticky, or crunchy (like raw apple or carrot, whole nuts, crackers, or a big spoonful or nut butter)
  • Added salt
  • Cow’s milk (which is difficult for kids under 1 to digest; plain yogurt is fine though)
  • Added sugar (they simply don’t need it)
  • Honey (to avoid a risk of botulism)
  • Super slippery foods that would be hard for baby to hold (which can be frustrating)

TIP: Always sit with your baby and watch them try to eat. They are your best guide for making adjustments to the foods you serve.

Baby Led Weaning and Choking

There are many parents who dislike this method of feeding because it often sounds like a baby is choking. And while there are surely some incidences of choking, what’s more likely is that a baby will occasionally gag on a piece of food that gets into their mouth that they weren’t expecting.

But remember: Gagging is a sign that baby is doing what she needs to in order to move the food around in their mouth as they learn to eat. It usually sounds more dangerous than it actually is.

TIP: If the sound of gagging really freaks you out, you’re not alone. Consider offering more preloaded spoons with purees to start your journey more slowly.

How to Cut Foods for BLW

You generally want the food to be big enough that it would be difficult for baby to put the entire thing into their mouths. Here are some specifics:

  • Foods that are roughly the size of a finger, so about a 4-inch stick.
  • Foods that are easy for the baby to pick up—they can’t pick up small pieces until closer to 9 months when they develop the ability to use their fingers in what’s known as a “pincer grasp”.
  • Foods that aren’t too slippery—so you can wash and leave some of the peel on fresh foods like bananas, avocado, kiwi, and mango.

TIP: You can also go even bigger if you’re worried about size. Think half of a slice of bread or a big chunk of watermelon.

Will my baby actually eat much food with BLW?

Probably not at first. There will likely be more tasting of the food than eating of it and that is totally fine. They will still rely on breast milk or formula at this age for their main nutrition, so don’t expect them to suddenly start eating full meals. (They’ll get there in a few months, but it takes time!)

Do babies need teeth for baby led weaning?

No! Gums are super strong and front teeth aren’t used for chewing—that happens when the back molars come in. Teeth really have nothing to do with whether or not a baby can eat solids.

TIP: Learn more about what to expect from teething here.

Can you mix baby led weaning and purees?

Absolutely! I think it’s a great idea to mix the two methods simply because it gives you many more options for foods and allows the baby to experience more textures. I recommend allowing babies to feed themselves preloaded spoons—so you put the puree on a spoon, then hand it to them to actually put the spoon into their mouth—so they still have control over what goes into their mouths.

TIP: Feeding some purees is also helpful if you’ll be sending food with a baby to daycare since the care provider may not have experience with blw.

Best First Foods for Baby: Purees

Here are some of our favorite purees to start offering baby when they’re ready to start solids. Remember: There’s no evidence that says that you need to start with vegetables versus fruits, so go with something that tastes good to you. Start with single foods pureed smooth and offer just a little at a time on a spoon.

  • Mashed roasted sweet potato puree
  • Mashed avocado puree
  • Mashed banana puree
  • Butternut squash puree
  • Applesauce, unsweetened
  • Mashed pea puree
  • Oatmeal baby cereal (with added iron)

TIP: One of my favorite baby food companies is Amara Organic Baby Food, a company using a nutrient protection technology that makes organic purees just as good as homemade. I love how easy they are to use when I need a shortcut and that they have fun baby-led weaning recipes on the side of every box! (paid affiliate link)

How do I know when baby has had enough?

If your baby is eating and then starts to turn her head away or just refuses to open her mouth, she’s done! Babies may also start to fuss if they’ve had enough. Learning this new skill takes time and babies can become tired fairly quickly into the process, so don’t expect them to always eat very much or to last very long at the table. This stage is about exploration!

Baby with preloaded spoon of yogurt

How to Let Baby Self Feed Purees

I love offering purees on a preloaded spoon. To do this, the parent, puts some of the food on the spoon and hands it to baby. Then baby can bring the food to their mouth all by themselves. This gives you some of the same advantages of baby led weaning, but can be more comfortable for many parents.

Remember, you can mix what you offer, going back and forth between purees and blw finger foods, so you can offer the same food two different ways to let baby explore. The main goal is to avoid forcing baby to take more bites than they want to, which can sometimes happen with purees.

Baby eating peanut butter toast stick

When to Introduce Potentially Allergenic Foods

In recent years, guidelines have been updated on when to introduce potential allergens including peanuts, eggs, and shellfish, so unless you have a family history of a food allergy, you can go ahead and introduce them soon after baby starts eating solids. In fact, research is showing that introducing these foods early can actually protect baby from developing an allergy. Talk to your pediatrician if you have concerns.

TIP: Thin unsweetened peanut butter with water to form a very thin Peanut Butter Puree until it’s about the consistency of regular yogurt and offer a very small amount on a spoon or spread on a toast stick.

What does a baby led weaning meal look like for months 7 and 8?

Until a baby is closer to 9 months and is able to pick up smaller pieces of foods, but after they have gotten the hang of one food at a time, I try to offer 1-2 foods they can feed themselves and one puree. This offers them a chance to ingest more via the puree but still feed themselves a range of textures. You can do more or less food following the lead of the child.

TIP: My Baby Food Chart has loads of with ideas for blw foods and purees by month.

Recipes for Every Stage of Starting Solids

If you’re ready to start solids with baby, or you’re just curious what it looks like to do a mix of baby led weaning and purees, check out my Yummy Baby Food cookbook. It goes stage by stage with specific foods to start in each, with simple recipes and easy feeding tips.

Listen to a recent podcast episode to hear about some of the basics of BLW with our guest Megan McNamee, MPH, RDN, CLT, and a Registered Dietitian Nutritionist specializing in pediatric nutrition who runs Feeding Littles. 

I’d love to hear any questions you have with BLW or if your baby had a first food that I didn’t list here. Please comment below to share your experience!

Prep Time 5 minutes

Total Time 5 minutes

Author Amy Palanjian

Cuisine American

Course Dinner

Calories 28kcal

Servings 1

Banana
  • ▢ 1 small ripe banana with peel on
Roasted Sweet Potato
  • ▢ 1 small sweet potato + 1 teaspoon olive oil
Roasted Apple
  • ▢ 1 small apple + 1 teaspoon butter or neutral oil
Roasted Broccoli
  • ▢ 1 cup broccoli florets + 1 teaspoon olive oil
Sauteed Green Beans
  • ▢ 4 green beans 1 teaspoon olive oil
Melon
  • ▢ 1 small piece watermelon or cantaloupe
Avocado Toast
  • ▢ 1 slice whole grain bread
  • ▢ 1 tbsp ripe avocado
Avocado Spear
  • ▢ ⅛ ripe avocado
Lamb or Beef
  • ▢ 1 lamb chop, roast, or steak
Pan-Seared Chicken Thighs
  • ▢ 1 chicken thigh
  • ▢ 1 tsp olive oil
  • ▢ 1 garlic clove, optional
Banana with some of the peel still on

  • Cut a banana in half. Use a knife to gently cut around the peel about 2 inches down, leaving some of the peel on so that the banana is easy for baby to hold and less slippery.

Roasted Sweet Potato Wedges

  • Preheat oven to 400 degrees and line a rimmed baking sheet with foil. Wash and dry the sweet potato. (You don't need to peel it.) Cut in half, then cut lengthwise into strips. Cut each strip in half again until each is about 1/2-inch thick. Slice in half horizontally if the sweet potato is very long. (Each strip should be about the size of your finger.) Place into a bowl and toss with the olive oil. Spread onto prepared baking sheet and roast for 22-25 minutes or until soft. Let cool slightly and serve.

Roasted Apple Wedges
Roasted Broccoli Florets

  • Preheat the oven to 400 degrees F. Place the broccoli onto a rimmed baking sheet and toss with the olive oil, coating and mixing well until all of the florets are a little shiny and coated with oil.  Roast for 15-18 minutes or until tender. Let cool slightly and serve.

Sauteed Green Beans

  • Warm the oil in a large skillet over medium heat. Add the green beans and stir. Cover and cook for about 8 minutes. Remove cover and taste one to see if it’s soft enough. Cook for an additional minute or two as needed.

Melon slices
Avocado Toast
Avocado Spears

  • (Make sure the avocado is ripe and soft): Cut a thick strip of avocado and offer to baby. You can leave the peel on if that makes it easier for baby to hold (just wash it first).

Lamb or Beef

  • Prepare a roast, steak, or chop without salt and with butter or olive oil until cooked medium well. Offer a thick slice at least the size of your finger or a drumstick.

Pan-Seared Chicken Thighs

  • Warm 1 tablespoon olive oil or butter in a large skillet over medium heat. Add the chicken thigh and top with a few slices of fresh garlic, if desired.  Cover and cook for 4-5 minutes. Remove cover. Flip over and cook for an additional 4-5 minutes uncovered or until a meat thermometer registers 165 degrees F.

  • Add spices like garlic powder, cinnamon, cumin, oregano, or any other non-spicy flavor you like to make these more interesting.
  • Offer just one piece at a time when starting out.
  • If baby gnaws a piece down into a smaller piece, replace it with a larger one to avoid her putting a chunk of food into her mouth.
  • Store any leftovers in an airtight container in the fridge for 3-5 days. Reheat briefly if needed.
  • Remember that it's normal for babies to take time to actually ingest the food. Part of the process is exploring all of the senses related to the experience of eating.

Calories: 28kcal, Carbohydrates: 2g, Protein: 1g, Fat: 2g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 6mg, Potassium: 75mg, Fiber: 1g, Sugar: 1g, Vitamin A: 23IU, Vitamin C: 2mg, Calcium: 2mg, Iron: 1mg

Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

Printable Baby Food Chart: BLW, Purees, Finger Foods

Make feeding your baby easier with this free, downloadable baby food chart. It has straight forward ideas for what to feed baby from when they start solids on up to one year—including purees, baby-led weaning style foods, finger foods, and more.

Baby Food Chart

Starting solids with a baby can be so fun and often a little challenging—but this baby food chart will help. I’ve compiled my best ideas for which foods to serve based on age and development of the baby to make it easy for you to make decisions in the kitchen.

This infant feeding chart is meant to help remind you of options you have at each age. It is not meant to add any pressure or function as a checklist of foods you have to serve (unless you want to do that!).

TIP: Download your free printable baby food chart here.

What baby foods should you start with?

Whether you start with purees or baby led weaning, starting with flavorful and nutrient-dense foods is a simple way to think about introducing foods to a baby. I love simple foods like roasted sweet potato, avocado, banana, and apple puree as first foods for a baby.

Remember that a first food is just that—a first food. It is not going to be the sole thing that determines how your child likes all foods. It can be sweet or savory, or from a variety of food groups. I would do your best to make sure that the food is easy to eat, has some flavor, and that the environment in which you offer it is free from pressure and, maybe even joyful!

What age should baby start eating foods?

The American Academy of Pediatrics recommends waiting to start solids until a baby is 6 months, and to go with wide variety of foods, introduced one at a time. But many pediatricians still say it’s okay to start rice cereal at 4 months.

If your pediatrician recommends this at the 4 month check up, ask their thoughts on the recommendation from the AAP.

TIP: Learn more about starting solids here.

How much food should I feed my baby?

The best way to know the right amount of food to give to a baby is to follow their lead. It should be very clear when a baby is done eating—they will close their mouth, turn their head, and generally make it very hard to feed them. (They may also play with their food, which is a fine way for them to interact with the foods at this early stage.)

It’s okay if baby eats very little to start. It’s also okay if they surprise you by being very interested in food!

TIP: Download your free printable baby food chart here.

6 Month Baby Food Chart for Purees

If you’re ready to start solids with a baby, here are some foods you may want to start with. This list is perhaps more broad than you expect, but more recent research shows that it’s a good idea to introduce potential allergenic foods earlier and that lots of flavor is a great way to set baby up for eating a range of foods as they grow.

Don’t feel like you need to serve all of these foods (you 100% don’t!), but it should give you a range of ideas to consider based on season, availability, and your own preference.

  • Almond butter puree
  • Apple Puree
  • Avocado puree
  • Banana puree
  • Baby oatmeal
  • Bean puree
  • Butternut squash puree
  • Egg yolk, hard cooked mashed  with water
  • Green bean puree
  • Melon puree
  • Pea puree
  • Peach puree
  • Peanut Butter Puree
  • Pear puree 
  • Pumpkin puree
  • Sweet potato puree
  • Whole milk plain yogurt
  • Single ingredient baby food

TIP: Find more in depth details on how to know if your baby is ready to start solids here.

6 Month Baby Food Chart for Baby Led Weaning

If you decide to use the baby led weaning method of feeding, you’ll want to cut these foods into the shape of a finger or larger. The foods should also be soft and easily squishable between two fingers—like the texture of a roasted sweet potato wedge or ripe avocado.

You don’t need to feel like you have to serve all of these foods by any means, but it should give you a range of ideas.

  • Apple, roasted wedge
  • Avocado spears
  • Banana
  • Beef, ground (large piece)
  • Beef hamburger patty (sliced)
  • Beet, steamed or roasted
  • Broccoli florets, roasted/steamed
  • Cauliflower florets, roasted/steamed
  • Chicken, dark meat shredded
  • Cucumber
  • Green bean
  • Egg, hard cooked
  • Egg in omelet, sliced
  • Figs, halved
  • Lamb
  • Mango slice
  • Meatball
  • Melon slices
  • Peach, very ripe slice
  • Pear, very ripe slice
  • Potato, roasted wedges
  • Steak slice
  • Sweet potato, roasted wedges
  • Toast with mashed avocado
  • Toast with mashed sweet potato
  • Toast with light smear of peanut butter
  • Toast with mashed hard cooked egg
  • Watermelon slice
  • WiId salmon

TIP: Find my Ultimate Guide to Baby Led Weaning here.

7 Month Baby Food Chart

With a 7 month old baby, you can add in a few more foods including those with more acid like citrus. Continue serving the foods on the 6th month list, or introduce ones that you didn’t get to in that first month.

  • Baby rice crackers
  • Bean puree
  • Beet puree
  • Brussels Sprouts, pureed (or large piece for BLW)
  • Guacamole
  • Kiwi puree (or large piece for BLW)
  • Hummus
  • Mango Puree
  • Mixed ingredient baby foods
  • Orange segment for BLW
  • Pineapple puree (or large piece for BLW)
  • Prune puree
  • Strawberry puree (or large strawberry for BLW)
  • Spinach puree
  • Smoothies (simple)
  • Tomato sauce
  • Tomato sauce with ground meat

TIP: Try my 10 easy No Cook Baby Foods.

9 Month Baby Food Chart

As a baby nears the 9 and 10 month mark, they will begin to be able to pick up small, pea-size pieces of foods with their fingers. This development of the “pincer grasp” means they are ready to start sampling table foods.

A good rule of thumb is to cut foods to about the size of a pea and to serve them very soft and easily squishable between your fingers.

Bread-like textures in foods like pancakes and muffins may be difficult for your child, so you may want to moisten them with water, applesauce, yogurt, breastmilk, or formula.

Remember that babies learn to eat a variety of paces, so follow the lead of your baby and avoid pressuring them to eat foods or amounts of foods that they aren’t ready for. If a baby turns their head away, closes their mouth, shakes their head, or cries, they are done with food and it’s okay to end the meal.

Continue serving foods from the previous months. And try adding:

  • Banana, diced and mashed slightly as needed
  • Barley, cooked until very soft
  • Beans, slightly mashed
  • Beef, ground
  • Blueberries, diced
  • Cheese, shredded
  • Chex cereal
  • Chia seed in smoothies, yogurt or oatmeal
  • Chicken, ground
  • Chicken, shredded and chopped into small pieces
  • Clementines, diced (you may want to remove the slightly tough membrane)
  • Cottage cheese
  • Corn
  • Flaxseed in smoothies, yogurt or oatmeal
  • Goat cheese, soft crumbles
  • Grapes, diced (never whole)
  • Kefir, plain
  • Meatball, diced
  • Muffins, diced (moistened if needed)
  • Millet
  • O cereal
  • Oatmeal
  • Overnight oats
  • Pasta
  • Peas
  • Potatoes, roasted or mashed
  • Puffs
  • Raspberries, diced
  • Pancake, diced (moistened as needed with applesauce)
  • Quinoa
  • Rice
  • Salmon, small pieces
  • Tofu, diced
  • Tomatoes, fresh
  • Tilapia, small pieces
  • Turkey, ground

TIP: Find my best Early Finger Foods, which will cover this stage and early toddlerhood.

Best First Finger Foods for Baby

I put together my go-to first finger foods for babies, which may help you narrow down which foods to start with. Each of these is a nutritious whole food that’s soft and easy for baby to eat. It’s helpful that many of these foods are ones that us grownups like too, so it should make meal planning and prep for the little ones easier on you!

Printable Baby Food Chart

Grab your free copy of my downloadable Baby Food Chart with access to my entire Resource Library of Printable charts by signing up for my newsletter.

You May Also Like

  • ABC Baby Muffins
  • Master List of Baby Snacks
  • Extra-Veggie Baby Soup
  • Sweet Potato Teething Biscuits
  • Master List of Baby Food Recipes

I’d love to hear your feedback on this chart, so please comment below! I always love to hear from you guys.

This post was first published Jan 2019.

What to eat while breastfeeding | Breastfeeding Diet

You know that breast milk is the best food for your baby. What about your own nutrition while breastfeeding? We asked the nutritionist a few questions about the nutrition of a nursing mother.

Share this information

Priya Tew, UK-based registered dietitian :
Priya is a nutritionist, M.D., multi-award winning member of the British Dietetic Association and the Health Professions Council. She has three children, and she breastfed each of them for up to 18 months. nine0003

During breastfeeding, there is no need to follow a special diet, the main thing is that your diet is balanced. It should include plenty of fruits and vegetables, whole grains such as oats, brown rice, various cereals, and breads labeled "whole grain", "wholemeal" or "wholemeal". These foods, along with potatoes, pasta, and couscous, are high in starch, an important source of energy.

In addition, you need lean proteins found in chicken, eggs, legumes, lentils, fish, and lean beef, as well as healthy fats found in olive oil, nuts, seeds, avocados, and fatty fish such as salmon and mackerel. Oily fish is very good for your health and development of your baby, but you should not eat more than two servings per week (about 140 g), as it may contain harmful impurities. nine0014 1

Should I take vitamins while breastfeeding?

The most important is vitamin D. It is essential for healthy bones, you and your baby. We get most of this vitamin from the sun. If you live in a region with insufficient solar activity, especially in winter, your body may lack it. In this case, the doctor may advise taking vitamin D supplements. 2

You also need to get enough calcium, as it is excreted from the body during breastfeeding. nine0014 3 Try to eat four servings of foods rich in this mineral a day. These can be dairy products such as milk, yogurt, and cheese, or non-dairy products such as nuts, tofu, sesame seeds, and leafy vegetables. One serving may consist of, for example, half a cup of green vegetables or a small piece of cheese (50 g).

What foods should I avoid while breastfeeding?

The good news is that you can eat almost anything while breastfeeding. Only the consumption of oily fish should be limited. In small quantities, even caffeine is acceptable - more on this below. nine0003

If you are not allergic to peanuts, there is no reason to deny yourself products that contain peanuts. Recent studies show that if you eat peanuts while breastfeeding and gradually introduce them into your baby's diet during the first year, your baby will be less likely to become allergic to them in the future. 4

Are extra calories needed while breastfeeding?

Breastfeeding mothers need about 500 more calories a day. nine0014 5 But every mother is unique and your energy needs will change throughout your breastfeeding period. The number of calories you need depends on your baby's age, appetite, height, and weight, as well as your body mass index (BMI), your activity, and factors such as whether you are exclusively breastfeeding or not, and whether you are breastfeeding twins or multiple babies.

Can I go on a diet while breastfeeding?

Trying to lose weight while breastfeeding is not a good idea because you need to get enough nutrients for you and your baby. The fat accumulated during pregnancy is used to produce milk, so breastfeeding in itself will help you shed those extra pounds. nine0003

If your weight changes by more than 1 kg per week, check if you are eating a healthy and balanced diet and adjust if necessary. You can also ask your doctor for advice.

How can I find time to prepare healthy meals?

Having devoted yourself to feeding a child, you can forget about your own nutrition. However, it is important to ensure that your diet does not consist only of sweets and cookies. Of course, sweet snacks are easy and quick, but they do not bring any benefit to your body. nine0003

Opt for quick yet nutritious meals like scrambled eggs with spinach or fried chicken with brown rice. Oatmeal is great for breakfast, as it provides a slow release of energy from grains and soluble dietary fiber, which is what you need to restore strength in the morning after a night of breastfeeding.

Store pre-cut fruits and vegetables in the refrigerator for light snacks, or carry unsalted nuts in your bag. It's much easier than peeling tangerines with one hand while holding a baby with the other. nine0003

Should I drink more water while breastfeeding?

Breastfeeding can make you thirsty, so it's important to drink enough water. A person needs six to eight glasses of fluid a day, and even more if breastfeeding. 6 Make it a habit to drink a glass of water, milk or fruit juice without sugar every time you feed your baby.

I love coffee. Do I need to quit caffeine?

Coffee, like everything you eat or drink, passes into your breast milk, so it is advisable to limit your intake while breastfeeding. Legal coffee limits vary by country, but the average recommendation is not to exceed 200-300 mg of caffeine per day (300 mg is equivalent to two cups of filtered coffee or four cups of tea). Talk to your doctor about the acceptable amount of coffee consumption for you. Also, don't forget that caffeine is found in cola and energy drinks, and a small bar of dark chocolate can contain up to 50 mg. nine0014 7

If I eat a varied diet, will my baby be less picky?

Breast milk has the flavor of everything you eat. 8 Therefore, if you eat a variety of foods during breastfeeding, giving your baby different tastes to try, he may like them in the future.

If you like spicy and spicy foods, there is no reason to refuse them while breastfeeding. When my first child was born, I ate a lot of spicy food. When my daughter was two years old, we went to Sri Lanka, coincidence or not, but she ate absolutely everything. nine0003

Can something in my diet not be suitable for a child?

At an early age, babies often suffer from colic or are picky eaters, so mothers naturally wonder if their diet is causing this. Most likely no. Studies show that the proportion of children who are allergic to any component of breast milk is only slightly more than 1%. 9 Cow's milk, eggs, corn, and soy proteins in moms' diets are much more likely to cause allergic reactions than spicy foods, hot sauces, or cruciferous vegetables, which moms usually worry about. nine0003

If your baby is allergic to substances in your milk, it can cause profuse vomiting, rash, bloody stools, or prolonged constipation. If your baby has an intolerance to any food, you will notice symptoms such as moodiness and crying after feeding, burping, diarrhea, or the baby will press his knees to his chest. Contact your doctor if something is bothering you. He may suggest eliminating certain foods for a couple of weeks, and then see if the child's behavior changes after eating them again. nine0003

You can also keep a food diary: write down everything you eat and drink, as well as your child's symptoms, and you may notice some patterns. However, before cutting out any foods, such as dairy, always check with your doctor, as it's important to know that you're getting the nutrients you need from other sources. Depending on where you live, you will be referred to a nutritionist or other specialist.

Does a vegetarian diet affect breast milk? nine0018

If you are getting enough calories and all the nutrients your body needs (carbohydrates, proteins, fats, vitamins and minerals), then you have nothing to worry about. A vegetarian or vegan diet requires plenty of vitamin B12, vitamin D, calcium, and omega-3 fatty acids while breastfeeding, so opt for foods and supplements that provide you with these essential nutrients.

If you are on a vegetarian, vegan, macrobiotic, or other special diet, you may need additional medical advice to make sure you are getting all the nutrients your baby needs. nine0003

Literature

1 National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. Should pregnant and breastfeeding women avoid some types of fish?; 2015 Jul 06 [cited 2018 Apr 12]; Available from: https://www.nhs.uk/chq/Pages/should-pregnant-and-breastfeeding-women-avoid-some-types-of-fish.aspx - National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. "Should a pregnant and lactating woman refrain from eating certain types of fish?"; July 6, 2015 [cited April 12, 2018]; See article on site https://www.nhs. uk/chq/Pages/should-pregnant-and-breastfeeding-women-avoid-some-types-of-fish.aspx

2 Oberhelman SS et al. Maternal vitamin D supplementation to improve the vitamin D status of breast-fed infants: a randomized controlled trial. Mayo Clin Proc. 2013;88(12):1378–1387. - Oberhelman S.S. et al., Introduction of Vitamin D to the Diet of Nursing Mothers to Increase Vitamin D in children: a randomized controlled trial. Mayo Klin Prok. 2013;88(12):1378–1387. : effects on the mother and the fetus. Am J Obstet Gynecol. 2006;194(4):937-945. - Thomas M., Weisman S. M., "Calcium supplementation during pregnancy and lactation: effects on the mother and on the fetus". Am J Obstet Ginekol (American Journal of Obstetrics and Gynecology). 2006;194(4):937-945.

4 Pitt et al Reduced risk of peanut sensitization following exposure through breast-feeding and early peanut introduction. J Allergy Clinic Immunol. 2018;141(2):620-625. e 1 - Pitt et al., "Reducing the Risk of Peanut Allergy by Introducing Peanuts into the Breastfeeding Mother's Diet and as a Baby's First Food." nine0095 G Allergy Clean Immunol. 2018;141(2):620-625.e1

5 Dewey KG. Energy and protein requirements during lactation. Annu Rev Nutr. 1997 Jul;17(1):19-36. - Dewey K. J., "Energy and Protein Requirements During Lactation". Anna Rev Nutr . 1997 Jul;17(1):19-36.

6 Food Standards Agency (FSA) [Internet]. London, UK: Crown copyright 2002. Eating for breastfeeding; [cited 2018 Apr 13]; Available from: https://www.food.gov.uk - Food Standards Agency (FSA) [Internet]. London, UK: State Copyright 2002. "Eat to feed" [cited April 13, 2018]. See article on https://www.food.gov.uk

7 National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. Breastfeeding and diet; 2016 Jan 29 [cited 2018 Apr 12]; Available from: https://www.nhs.uk/conditions/pregnancy-and-baby/breastfeeding-diet - National Health Service (NHS) [Internet]. nine0095 Burnley, UK: Department of Health 2018. Breastfeeding and Diet; 29 January 2016 [cited 12 April 2018] See article at https://www.nhs.uk/conditions/pregnancy -and-baby/breastfeeding-diet

8 Mennella JA et al. A. et al., Prenatal and postnatal recognition of odors in children. Pediatrix (Pediatrics). 2001;107(6):e88.

9 Academy of Breastfeeding Medicine. ABM clinical protocol# 24: allergic proctocolitis in the exclusively breastfed infant. Breastfeed Med . 2011;6(6). - Academy of Breastfeeding Medicine. "AVM Clinical Protocol #24: Allergic Proctocolitis in an Exclusively Breastfed Child". Brestfeed Med (Breastfeeding Medicine). 2011;6(6). nine0095

why a mother's diet should be balanced, what foods are not allowed, and which are possible with breastfeeding

Are there any dietary restrictions for a nursing mother? Are there really forbidden foods that can cause allergies in a child?

The maternity hospital gave you a diet to follow while breastfeeding. How strictly should it be followed? Do I need to increase portions and drink more fluids to get a lot of milk? I also heard that some products, such as lemons, can spoil the taste of milk, and the child will refuse to breastfeed altogether. It's true? nine0003

Vika Vishnyakova

nutritionist

Author profile

The diet of a nursing mother is an old myth that still lives in some Russian maternity hospitals and children's clinics.

The more varied the mother's diet during breastfeeding, the more health bonuses both she and her baby will receive. Most likely, with a balanced and varied diet, your weight will return to pre-pregnancy, but even if this has not happened yet, the breastfeeding period is not the best time to lose weight. You need to provide yourself and your baby with the proper level of nutrients, and this is difficult to do on rigid diets. nine0003

However, there are still foods that you should stay away from. I'll tell you more about everything.

What the science says about nutrition during breastfeeding

The diet of a nursing mother appeared at a time when knowledge about the nature of allergies was not enough. Not fully understanding the whole mechanism of its appearance, doctors, just in case, postponed acquaintance with potential allergens until later. It was believed that by the age of three, the child's immune system would mature and be able to withstand the encounter with the allergen. nine0003

What to do? 08/13/20

What should I do if I suspect I have an allergy?

In reality, everything turned out differently: the earlier the child got acquainted with the potential allergen, the lower was the risk that he would develop an allergy. In modern recommendations for the diagnosis and treatment of food allergies in children, mothers are advised not to limit the diet, but to try to make it more varied.

Guidelines for the Diagnosis and Management of Food Allergy in Children - KFAPDF, KB 361

This is the position of leading child health organizations: the best nutrition for a mother during breastfeeding is a balanced and varied diet.

Healthy Diet During Pregnancy and Breastfeeding - WHO European OfficePDF, KB 93

Breastfeeding Diet - US Centers for Disease Control and Prevention

all five food groups:

  1. Vegetables and fruits.
  2. Complex carbohydrates: cereals, bread, potatoes.
  3. Protein sources.
  4. Dairy products.
  5. Fats and oils.

And you also need to maintain diversity in each group. For example, eat vegetables and fruits of different colors, use not only meat, but also fish, eggs and legumes with nuts from protein sources.

Breastfeeding Mom's Diet Advice - US Department of Health

And the ratio of animal to vegetable proteins should be approximately the same. Among complex carbohydrates, you should give preference to whole grains and also do not forget about diversity. It turns out that buckwheat and boiled turkey for breakfast, lunch and dinner every day is not a healthy diet option for mom. nine0003

Breastfeeding - European Community of Pediatrics, Gastroenterologists, Hepatologists and Nutritionists Commentary

Health Canada Diet

If your diet is balanced and varied, do not take supplements and multivitamins, except for vitamin D. They are needed in rare cases when the diet of a nursing mother is poor or there are health problems. But the doctor should prescribe the composition and dosage of supplements during breastfeeding.

Your appetite will probably increase, this is normal. The US Centers for Disease Control and Prevention estimates that a breastfeeding mother may need up to 500 calories in excess of her usual calorie intake to ensure adequate milk supply. But those 500 calories should come from healthier food sources, not soda chips.

/guide/vitamins/

Vitamins: what foods contain and how to supplement

Why a balanced diet is important

Such a diet will help maintain the health of the mother and provide the necessary nutrients to the child. During breastfeeding, it is important to provide yourself with the proper amount of energy, protein, and some important micronutrients: iron, calcium, vitamin D, and folic acid.

These micronutrients may not be enough, because during pregnancy and the onset of breastfeeding, some of them are spent on the needs of the fetus, and then the baby. You can get these substances from dark green vegetables: spinach, broccoli, green beans, as well as dairy products, eggs, legumes, meat and fish. nine0003

/life/laktaciya/

How much does breastfeeding cost? . In addition, the child is more likely to follow the family's eating style as they grow older. The more varied and healthier your diet, the greater the chances of accustoming a child to it. nine0003

But unhealthy eating habits can lead to future weight gain and negatively affect food cravings. A study of 1,459 mother-baby pairs found that high body mass index and unhealthy eating habits were more common among children whose mothers followed the so-called Western style of eating, which is high in ultra-processed foods, high-calorie, sweet and fatty.

What not to be afraid of in the diet

Mothers often blame their diet on the baby's restless behavior or minor skin rashes. nine0003

The American Academy of Pediatrics states that only 2-3 out of 100 breastfeeding babies are allergic to any food in the mother's diet.

But by blaming everything on food, we mask the real problem or, conversely, overestimate the significance of some ordinary phenomena, such as newborn acne or prickly heat. If in doubt what kind of rash it is, talk to a competent pediatrician. If the pediatrician suspects a connection between a child’s poor health and food, he will ask you to keep a food diary - this way there will be a potential culprit. nine0003

/colic/

How to help a newborn with colic

By eliminating this product for 1-2 weeks, you will either confirm the hypothesis or continue to look for another suspect. But you don’t need to immediately remove all the products: this can lead to an imbalance in nutrition, fatigue, nervousness and poor health.

If a pediatrician forbids eating certain foods without complaints about the child's well-being, this is a reason to look for a second opinion. Here are the foods that pediatricians often ban. nine0003

Cow's milk. In those children who have a reaction to their mother's food, most often it happens to cow's milk: the baby may experience abdominal discomfort, colic, skin rash.

But excluding cow's milk in advance, just in case, will not lead to the prevention of allergies in a child. On the contrary, a 2021 Swedish study found that babies whose mothers drink relatively more cow's milk during breastfeeding have a lower risk of developing food allergies than those whose mothers drink little or no milk. The same is true for other potential allergens: if they are excluded, this will not help to avoid allergies in the future, but, on the contrary, will increase the risk of its occurrence. nine0003

No need to remove potential allergens from the diet

Valentina Suvorova

pediatric allergist-immunologist

There are foods that are potentially allergenic: milk, eggs, fish, peanuts, soy. To date, there is not enough scientific evidence to recommend that breastfeeding mothers restrict their diet. There are no differences in the prevalence of allergic diseases in the groups of nursing mothers who avoided milk, eggs and other allergens, and mothers who did not follow any diet. nine0003

Fish. Separately, it should be said about fish: it is an important part of a balanced diet for any person, especially a nursing mother. Eating fish affects the proper development of the brain and nervous system of the child and reduces the risks of obesity, asthma and allergies in him at an older age.

Mom's fish intake and baby's cognitive development - MDPIPDF, 523KB

Omega-3s and reducing the risk of allergies in the unborn baby - PLOS Medicine

Two servings a week are enough to keep mother and baby healthy. One serving is your palm without fingers. nine0003

Limit swordfish, marlin, bigeye tuna, king mackerel or shark. This is due to the high risk of exceeding the permissible level of mercury in their meat. Such types of fish are rarely found in Russia, but if you live in another country or order them specially from afar, then show moderation. It is better to give preference to other options: salmon, herring, saury, cod.

Foods that give mom gas. There is a myth that a mother and her baby have the same reaction to foods. In reality, gases from the gastrointestinal tract of the mother cannot enter the bloodstream and from there into breast milk, so the discomfort in the mother does not mean the obligatory colic in the baby. nine0003

However, when food is digested, certain proteins enter the bloodstream and can then pass into mother's milk. Some children may be sensitive to protein and react to it with increased gas production and nervousness. The reaction can be to any product, even to buckwheat or a green apple, and you can find out with the help of a food diary.

How food passes into breast milk - La Leche Liga

Garlic, spices, spices may change the taste of breast milk, but this does not mean that they should be eliminated. The breastfeeding support association La Leche Liga believes that regular consumption of these products will help the child get used to the family diet before introducing complementary foods. Babies begin to get used to these aromas even in the stomach, when they swallow amniotic fluid, so spices should not be ruled out during pregnancy. nine0003

What should be limited in the diet

The probability that a child will feel bad from some product in your diet is small, but still there. Therefore, some products should be consumed in limited quantities, and some should be completely excluded for the GV period.

Alcohol. The safest option is not to drink alcohol during breastfeeding. The US Centers for Disease Control and Prevention believes that sometimes you can drink a glass of wine, but in the next 2 hours after drinking, you should not feed your child. Even without HB, there is no safe dose of alcohol, each glass is your personal choice and risk. And during breastfeeding, it is also a responsibility for the life and health of the baby. nine0003

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Thermally processed products of animal origin. These are fish, meat and eggs. If you eat them raw, you can become infected with dangerous bacteria: listeria, salmonella, or botulinum bacteria. They are not transmitted through breast milk, but are not safe for the mother herself - you will probably have to take antibiotics, and this may affect the preservation of breastfeeding. That is, it's not about the products, but about the cooking method: if you want a steak, don't deny yourself, but ask for a well-dan. nine0317 The same with sushi and lightly salted fish: take baked rolls or hot types of fish, and instead of poached eggs - normally boiled.

Coffee. The recommended amount of caffeine is up to 300 mg per day. How many mugs it is depends on the method of preparation. The baby may have a reaction to coffee, as well as to any product, but this is an infrequent occurrence.

How much caffeine is in a cup of drink

nine0390
Drink Amount of caffeine, mg
Instant coffee 100
Americano, cappuccino 80-90
Can of Coke, 330 ml 40
Green tea 30-50

Drink

Number of caffeine, mg

Soluble coffee

100

Americano, Kapuchino

80–90

Coca-Cola Bank, 330 ml

40

Green tea

30-50

What is the result

The diet of a breastfeeding mother is a myth.

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